Pan-Seared Pink Salmon Fillet
A quick, good-looking fish dish for those nights when you don't have time to fuss at the stove but still want dinner to turn out great. Pink salmon cooked this way comes out tender, golden, and fragrant — the kind of thing that pleases family and guests alike.
ulia-uf
Recipe author
Pan-Seared Pink Salmon Fillet
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 66 %
19 g
Fats 34 %
10 g
Carbohydrates 0 %
0 g
167 kcal
GI:
0
/
0
/
0
- This is one of those easy weeknight dishes worth keeping in your regular rotation — quick, simple, and reliable when you don't want to linger at the stove. The salmon turns out tasty, filling, and satisfying, and it pairs with just about any side you like: potatoes (boiled, fried, or roasted), a grain such as rice, cracked wheat, or bulgur, pasta, or fresh, sautéed, or roasted vegetables. A good pan sauce for fish never hurts either. To start, rinse the fillet under cold running water and pat it thoroughly dry with paper towels — excess moisture is the enemy of a good sear. Cut the fillet into serving-size pieces and put them in a bowl. Season with salt, cracked black pepper, and paprika (smoked is especially nice, but plain works too, or skip it altogether). Rub the seasonings into the fish with your hands so they coat every piece evenly. Set a large skillet over medium heat, add the vegetable oil and a little butter, and let them get hot. Lay the fish in the pan and sear for 5–6 minutes without moving it, then flip and cook another 4–5 minutes; adjust the timing to how deep a crust you want. Serve the salmon hot. Enjoy!
- A well-matched skillet makes a real difference — for a good sear, use a heavy pan (cast iron or a sturdy stainless steel) that holds its heat and lets the fish brown instead of steaming.
- Every oil has a smoke point — the temperature at which it starts to burn and form harmful compounds. For pan-searing fish over medium heat, reach for an oil with a higher smoke point, such as refined sunflower, avocado, or light olive oil, rather than an unrefined one.
Caloric content of the products possible in the composition of the dish
- Ground black pepper - 255 kcal/100g
- Butter, 82% - 734 kcal/100g
- Unsalted butter - 709 kcal/100g
- Unsalted farmer's butter - 661 kcal/100g
- Salted farmer's butter - 652 kcal/100g
- Ghee - 869 kcal/100g
- Vegetable oil - 873 kcal/100g
- Salt - 0 kcal/100g
- Paprika - 289 kcal/100g
- Pink salmon fillet - 133 kcal/100g
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